ʻAʻole pono ka mea'aʻalea i ka meaʻono, - maopopo nā paʻahana. ʻO kahi laʻana, hiki ke hoʻohanaʻia me ka meaʻai maikaʻiʻole. A iʻole e hōʻawa i kaʻawaʻawa, e hāʻawi ana i ka balaka pouli a koko paha. Eia kekahi, i loko o hoʻokahi meaʻai hiki iāʻoe keʻike i nāʻono 2-3 i ka manawa hoʻokahi - e hana kēia i kahi papa nani. ʻO kekahi laʻana, ua hui maikaʻiʻia kahi wai lemonic acid i loko o ka pīpī me kahi meaʻalani rīpī maikaʻi ke lawelaweʻia. Pono e hoʻonuiʻia ka salakeke huaʻona me ka meli meli. Kōkuʻuʻekolu mau laulā - 3 mauʻano likeʻole: ka'ōniu hulu kūpoki, ka lemona kiaʻi, kahi momona hou o ka liʻiliʻi, a he pōpō nani kāu. ʻO kaʻoliʻoli nui, he mea kōkua loa nā meaʻahaʻaina calorie nui a ma kaʻaina awakea a ma ka papaʻaina.
Ke koho paʻakikī
ʻO kaʻoiaʻiʻo,ʻaʻole i mākaukau nā mea a pau no ka hoʻoponoponoʻana i nā meaʻono. Akā,ʻaʻole mākou e kāhea aku i kēia. Ma hope o nā mea a pau, nā meaʻono, a me ka makalekale nui, kākoʻo i ka uluʻana o nā endorphins, ka mea i kapaʻia he "hormones maikaʻi." ʻO ka nīnau wale nō ka mea pololei, i ka nui, a me ka manawa o ka lā eʻai aiʻoe. Mai noʻonoʻo i ka "ballast" maikaʻi no ke kino. He mea kapu piha loa ia o ke kaʻina maʻamau. No ka mālamaʻana i ka pono ma waena o nā mea maikaʻi a me ka maikaʻi, hiki ke hanaʻia, e hoʻemi ana i nā mea caloric a me ka momona. ʻO nā mea momona maikaʻi loa,ʻo ia nā huapalapala maʻamau, nā pīlaʻau, nā marshmallows, marmalade, a me ka yogurt ice cream. Aʻo nā mea nui loa o ka paio he mau pōpō a me nā pōpō me nā meaʻailaʻaila, ka mea i hoʻomoʻaʻia i ka palaoa, e hiki ai ke hoʻonui i ka hana'eaea, e pale ana i kaʻaila maʻamau a me ka hanaʻana o ka meaʻai. "ʻO nā huaʻono" he kūpono ia no nā hua, akā, pono e hoʻomanaʻo i ka hāʻawiʻole i ka sugary (kiwi,'ōlaʻi, hua waina), aʻo ke koena eʻaiʻole i 200-250 g ka lā. I loko o ka papaʻaina, e hoʻolohe i nā puʻu momona a me nā momona, nā huamoa hua, nā meaʻahaʻaina. E koho i waena o ka caloric a me ka momona wale nō, ponoʻoe e hāʻawi i kahi koho i ka mea mua. Ma hope o nā mea a pau, hiki ke hoʻohanaʻia nā calorie'ē aʻe me kaʻoihanaʻoi aku. Akāʻo nā mea momona, ma nāʻano nui i komo i loko o ke kino, e kau ke kaumaha ma luna o ke ake, nā ipu koko, a ma hope, lilo i mau mīmū hou i ka hihaka a me ke kāʻei. Akā,ʻo ka mea nui loa e pono aiʻoe e hoʻomanaʻo, eʻokiʻana i kahiʻala'ē aʻe mai kahi mea momona: no ka mea he mea weliweli kaʻaiʻole i kahi mea nui-kalole a momona, pehea ka nui eʻai i ka nui.
ʻEhia ka nui o ke kauʻana i ke kalamu
No laila, pehea ka "ʻono" hiki keʻai wale i loko o ka lā hoʻokahi? ʻO ka mea maʻamau,ʻo ka meaʻai kaʻai kai. I kaʻai kūpono,ʻoi aku ka nui o nā huapiʻa ma mua o nā protein a me nā momona (55-60%, 15-20% a me 20-25%, ma muli). I kēia hihia,ʻaʻole pono nā kuki a me nā pōpō eʻoi aʻe ma mua o ka 10/10 o ka nui o ka nui o ka nui o ka nui o ka nui o ka waiwai. Ma muli o keʻano o ka meaʻai, ua hoʻoholoʻia i ka nui o ka mea eʻaiʻia me ka pilikiaʻole i keʻano a me ka olakino. No ka laʻana, he huamona huaʻona, i hoʻolimalimaʻia me kaʻailaʻono momona liʻiliʻi a iʻole ka kānaki kūkaniʻoleʻia, hiki iāʻoe keʻai i kēlā me kēia lā i nā hōʻemi a hiki i 300 mau lālani. Pono eʻaiʻia ka pailaʻana i nā manawa he 2-3 i kēlā me kēia pule, aʻaʻole iʻoi aku i ka 150 g i ka lā. Hiki keʻaiʻia nā makalekaleka he 10 grams i kēlā lā kēia lā a hoʻololi paha iā ia me kahi pastille, marshmallow a marmalade -ʻaʻole hoʻokahi inoa ma ka lā. ʻO ka nui o nā meaʻono, kahi hiki keʻaiʻia, ke heluʻia kēlā me kēia. ʻIke maopopo, no ka mea e hopohopo ana i ka pilikia o ka poho kaumaha, e kau palenaʻia ka huaʻaina i ka lawelaweʻana i ka hua a 10 grams o ka waikaleʻawaʻawaʻeleʻele i kēlā me kēia lā. Aʻo ka poʻe i komo i ka haʻuki e hiki i kēlā me kēia manawa ke hōʻole aku i ke ola me ka balekale a iʻole ka huaʻai mai i ka kāluaʻana me ka huaʻala.
Eʻaiʻoe i ke kakahiaka pono'ī
ʻAʻole pono ka meaʻona i ka pōʻino i ke kiʻi, pono pono ke mālama i kaʻoihana koʻikoʻi o kaʻaiʻana i nā meaʻai: eʻai iā lākou i ke kakahiaka, - e'ōlelo hoʻomanaʻo i nā meaʻai. I ka wā kakahiaka a me kaʻaina awakea, hiki iāʻoe keʻai i nā mea momona. Akā, no ka pō, pono e hoʻopaʻa iāʻoe iho i ka māmā māmā a me ka waiū o ka waiū: ka iʻa, ka iʻa o nā mea momona momona, ka waiu waiū a me nā hua puaʻaʻaʻoleʻoi aku ma mua o 5% momona. Hoʻohanaʻia mākou i kaʻaiʻana i nā momona ma hope o kahiʻai nui a kaʻawale paha, holoiʻia me ke kī a me ke kope. ʻAʻole i kū'ē nā Nutritionists i nā kuʻuna i hoʻokumuʻia. Akā, makemakeʻia nā mea kuke e hoʻokaʻawale i ka meaʻono mai nā meaʻai a me nā mea inu i nā manawa hiki ke lawa: inā inuʻoe i kaʻaina a me ke kofe, a laila ma ka hopena o ka meaʻono - eʻaeʻoe i ka meaʻai maoli o kaʻaʻa. ʻO nā huaʻai maikaʻi loa nā hua a me nā mea kanu. Kūpono - home-i hanaʻia, i hanaʻia me nā wai o nā hua maoli me ka pulp a me kahi gelatin liʻiliʻi.
4 nā meaʻawaʻawa haʻahaʻa me ka hua
- Pāʻina Apple-curd
Wehe i ka piko mai ka'ōʻaʻoli a pau. Hoʻohālike i ka punetune o ka hīniʻi me ka meli, e hoʻopihapiha i kēia hui me ka'ōlaʻa a me kaʻai i ka umu no kekahi mau minuke.
- ʻO ka mea uhiʻekolu
ʻO kahi kaʻawale,'ōniʻoki i nā kīkeke, kiwi a me ka maiʻa i loko o ka mea holoi. Me ka haʻahaʻa, me ka huiʻoleʻana, waiho i loko o ka aniani ko ka kremanki ka papa mua o kiwi, a laila he maiʻa, a laila i ka huapalapala. ʻAʻole hoʻokahi kīmaki o ke kō, ke hui pūʻia nā papa. E kau i loko o ka friji no ka hapalua hola, e lawelawe i ke anu.
- Ka palaoa a me ka yogurt
E'āpala iʻelua mau'āpana berena rye a kāwili i loko o ka pahu. I loko o ka yogurt maoli, e hoʻohui i kaʻaila'ōmole (1: 5). Piʻoʻo Apple,ʻokiʻoki i loko o nā paʻi a kaula me ka wai e hoʻaila ai. E hoʻomoʻi i kahi gelatin liʻiliʻi i ka waikeli. I loko o ka kremanku, e hoʻopiha i kahi papa o nā kuhūʻai, a laila, he papa o nā'ōlaʻa, e nininiʻia ma luna o ka waikiko. E kāpīpī hou i ka pahu kuhī, e pālahalaha, e hoʻopiha i ka yogurt.
Loaʻa nā calories
ʻO ka manaʻo o ka meaʻai a ka mea iʻikeʻia. ʻO nā mea maʻamau a pau, i hōʻikeʻia i kahi hui likeʻole a lawelaweʻia i kahi lawelawe nani, hiki iā lākou ke hoʻomaopopo i ka meaʻona. Ma nā hale kūʻai, nā hale hoʻokipa a me nā haleʻaina e hālāwai pinepine ai mākou me nā lelole haʻahaʻa. Ma keʻano, uaʻano like lākou me nā mea maʻamau. I ka manawa pinepine, hoʻohanaʻia lākou ma kahi o ka mea kanuʻaila maoli:ʻaʻole lākou i emi. ʻOiaiʻaʻole maikaʻi. No nā meaʻahaʻaina kalo-loloa,ʻoi aku ka maikaʻi o ka hoʻohanaʻana i ka yogurt momona liʻiliʻi aiʻole ka hīniʻi, hua, ka meli ma mua o ke kō. ʻO ka liʻiliʻi i loko o kaʻaʻa pīpī,ʻo ka maʻalahi. Inā mālamaʻoe i kahi hua'ōlelo, e hoʻonohonoho i ka leli hua aiʻole kahi salakeke. A inā makemakeʻoe e hoʻopili iāʻoe iho i ka'ōmole i pāpāʻia, e ho'āʻo e hana i kēlāʻanoʻaila: e like me kēia, e hahau i ka kirīmiʻalani me ka meli, e hoʻonui i nā'āpanaʻeha a me ka niu liʻiliʻi a ninini ma luna o ke kāwili. Hiki iāʻoe ke ninini i kaʻaila me ka mihīna.